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High Protein Semolina Pudding Calories
High protein, low fat, creamy and filling dessert
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of High Protein Semolina Pudding (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 19.2 g of carbs, 10.2 g of protein, 1.4 g of fat and 0.8 g of fiber. Its 0.5 µg of B12 covers 23% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
High Protein Semolina Pudding Nutrition Facts
Selected: 1 piece (medium) · 120 g
132
KCAL / 120G
Carbs
19.2g
· 7% DV
Protein
10.2g
· 20% DV
Fat
1.4g
· 2% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 31% · Fat 10%
High Protein Semolina Pudding nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 66 mg | 3% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 0.8 g | 3% |
| Protein | 10.2 g | 20% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium High Protein Semolina Pudding?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 132 kcal |
| 1 piece (small) | 80 g | 88 kcal |
| 100 g | 100 g | 110 kcal |
| 1 serving (small) | 100 g | 110 kcal |
| 1 cup (medium) | 150 g | 165 kcal |
| 1 serving (medium) | 150 g | 165 kcal |
| 1 piece (large) | 180 g | 198 kcal |
| 1 serving (large) | 200 g | 220 kcal |
| 1 cup (large) | 220 g | 242 kcal |
| 1 pack (jumbo) | 250 g | 275 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About High Protein Semolina Pudding
How do you make high-protein semolina pudding?
High-protein semolina pudding is made by cooking semolina in milk and adding a protein-rich ingredient, such as protein powder or high-protein dairy. Whisk the semolina in gradually and stir continuously to prevent lumps; mix in protein powder after the pudding has cooled slightly.
Is high-protein semolina pudding healthy?
High-protein semolina pudding can be a filling dessert with more protein and less fat than many creamy sweets. Its overall nutritional value still depends on added sugar and toppings, so use fruit or a lightly sweetened version if you want a less sugary bowl.
What is the difference between high-protein semolina pudding and rice pudding?
High-protein semolina pudding is thickened with finely milled wheat semolina, while rice pudding uses rice grains. Semolina usually cooks into a smoother, more uniform texture, and the high-protein version includes an additional protein-rich ingredient that ordinary rice pudding may not have.
Can you add protein powder to high-protein semolina pudding?
Yes, protein powder can be added to high-protein semolina pudding. First stir it into a little cool milk until smooth, then mix it into the cooked pudding once it has cooled slightly; adding dry powder straight to a hot pan can leave clumps.
Why is my high-protein semolina pudding lumpy?
High-protein semolina pudding turns lumpy when semolina is added too quickly or is not stirred as it thickens. Sprinkle it into the milk gradually while whisking, and dissolve any protein powder separately before mixing it in.
Can high-protein semolina pudding be eaten warm or cold?
High-protein semolina pudding can be served warm or chilled. Warm pudding is softer and looser, while refrigeration gives it a firmer, more spoonable texture; cover it while chilling so a dry skin does not form on top.
How long does high-protein semolina pudding keep in the fridge?
Keep high-protein semolina pudding covered in the refrigerator and avoid leaving it out at room temperature for long. Because it contains dairy, eat leftovers promptly; discard them if the smell, appearance, or texture changes.
Can you freeze high-protein semolina pudding?
You can freeze high-protein semolina pudding, but it may become grainy or watery when thawed because the dairy and thickened semolina can separate. Refrigerating it is usually better for preserving its creamy texture.
Is high-protein semolina pudding a good post-workout snack?
Yes, high-protein semolina pudding can work as a post-workout snack because it provides protein along with carbohydrates. It is a dessert rather than a complete recovery meal, so pair it with other foods if your workout leaves you needing a fuller meal.
Can you make high-protein semolina pudding without protein powder?
Yes, high-protein semolina pudding can be made without protein powder. Use a protein-rich dairy ingredient, such as strained yogurt or milk powder, instead; the final texture and protein content will vary with the recipe.
High Protein Semolina Pudding Vitamins & Minerals
Vitamins
B12
0.54µg · 23% DV
B2
0.16mg · 12% DV
Biotin
3µg · 10% DV
B5
0.42mg · 8% DV
Minerals
Phosphorus
90mg · 13% DV
Copper
0.07mg · 8% DV
Calcium
78mg · 8% DV
Selenium
4.2µg · 8% DV
Potassium ⭐
102mg · 3% DV
Sodium
66mg · 3% DV
High Protein Semolina Pudding Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off High Protein Semolina Pudding
To burn the 132 calories in 1 piece (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is High Protein Semolina Pudding?
High Protein Semolina Pudding is a protein-enriched take on milk pudding made by cooking semolina in milk until it thickens. Semolina puddings are familiar across parts of the Mediterranean and Middle East, while this version offers a more filling spin on the simple, creamy dessert. It sets further as it cools and is usually served chilled or slightly warm, often with fruit or a dusting of cinnamon.
At 8.5 g of protein and 1.2 g of fat per 100 g, it can suit anyone looking for a more substantial sweet snack. Fresh berries or sliced fruit add contrast without making the topping overly rich.
How Nutritious Is High Protein Semolina Pudding?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is High Protein Semolina Pudding Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does High Protein Semolina Pudding Contain Allergens?
Contains these allergens:
Which Diets Is High Protein Semolina Pudding Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
High Protein Semolina Pudding Fat Profile
SATURATED
0.48g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.